Jerusalem Chicken

This chicken dish has a nutty flavor provided by the Jerusalem artichokes. Use them as soon as possible after buying as they quickly lose their lovely creamy color. 

Ingredients:

15 ml (1 tbsp) whole meal flour pepper, to taste 
4 chicken breast fillets, each weighing 175-225 g (6- 8 oz), skinned 
15 ml (1 tbsp) sunflower oil 
2 medium onions, skinned and chopped 
300 ml (12 pint) chicken or vegetable stock plus 15- 30 ml (1-2 tbsp) extra, if necessary 
grated rind and juice of 1/2 lemon 
4 fresh thyme sprigs or 2.5 ml (1/2 tsp) dried 
450 g (1 lb) Jerusalem artichokes 
1 small red pepper, cored, seeded and thinly sliced 
chopped fresh parsley, to garnish

Directions
1 Mix the flour with the seasoning and use to lightly coat the chicken breasts. Heat the oil in a large non-stick frying pan and cook the chicken breasts for 3 minutes on each side or until golden brown. Remove and drain well on absorbent kitchen paper. 

2 Pour the hot oil into a large non-stick saucepan and gently cook the onions for 3-5 minutes until soft but not brown. Pour in the stock with the lemon rind and juice and thyme.

3 Peel the artichokes and cut into slices or dice. Place in the pan at once and add the red pepper.

4 Bring to the boil, then add the chicken. Cover and simmer gently for 30-40 minutes or until the chicken is tender and the artichokes are soft.

5 Remove the chicken to a warmed serving dish and keep hot. Reserve some of the pepper slices for garnish and discard the thyme sprigs. Puree the remaining vegetables and stock in a blender or food processor until smooth.

6 Reheat the sauce and season to taste, adding a little stock to thin if necessary. Pour the sauce over the chicken breasts. Garnish with the reserved pepper and chopped parsley.

Serves: 4 

Nutritional Information:

Protein - 41 g
Carbohydrate - 9.3 g
Fat - 9.7 g
Saturated Fat - 2.4 g
Fiber - 1.4 g
No Added Sugar 
Salt - 351 mg

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